SUP Strokes: 5 Stand-Up Paddle Techniques for Beginners

While most people think that getting a stand-up paddleboard (SUP) is the most important part of one’s paddleboarding journey, getting acquainted with different SUP strokes is equally as crucial. Just like a car needs an engine to run, so too does a paddleboarder need a paddle and a repertoire of SUP strokes to accelerate and steer on the water. 

Below, you’ll find 5 different SUP strokes that every paddleboarder needs to master throughout their paddleboarding journey.

1. SUP Forward Stroke

This is one of the most basic and important SUP strokes that every paddleboarder should learn. It is responsible, as its name suggests, for forward propulsion. Though this SUP stroke looks simple, the wrong form can lead to tight muscles, cramps, and overexertion. 

If you’re planning to paddle long distances, you should use a lighter paddle when performing forward strokes.

Let’s take a look at how to perform a forward stroke:

• Start by planting your feet shoulder-width apart near the center of your board
• Make sure your knees are slightly bent
• Dip your paddle into the water near the nose of your board
• Rotate your core and shoulders to bring the paddle back toward you
• Once your paddle is in line with your feet, tilt it so that the oar’s edge cuts through the water as you raise it over the water’s surface.
• Repeat the process on your left and right side as needed to keep going straight

2. SUP Reverse Stroke

The reverse stroke is the counterpart to the forward stroke. If you need to reverse your direction in a pinch, this is the stroke you’ll rely on to do so. Practicing the reverse stroke is a must, since it may be something you use to get yourself out of danger, and maneuver to safety. 

Just like with the forward stroke, if you plan on paddling for long distances, you’ll want a sturdy, lightweight paddle to really give you maximum power while tiring your muscles less in the process. For those just testing the waters, so to speak, or paddling shorter distances, an aluminum paddle works perfectly.

Let’s take a look at how to perform a reverse stroke:

• Start by planting your feet shoulder-width apart near the center of your board
• Make sure your knees are slightly bent
• Dip your paddle into the water near the tail of your board
• Make sure to look back when you perform a reverse stroke
• Rotate your core and shoulders to bring the paddle back toward you
• Once your paddle is in line with your feet, tilt it so that the oar’s edge cuts through the water as you raise it over the water’s surface.
• Avoid repeating the reverse stroke too many times on a single side, as it will cause your board to begin turning, instead of reversing.

3. SUP Sweep Stroke

The sweep stroke helps you to make sharp turns in the water – even if your board is completely at a standstill. This is an effective SUP stroke for paddleboarders to drill since it provides left and right turning capabilities out on the water. 

When performing a sweep stroke, you’ll ideally want a paddle that’s made of a strong material like carbon fiber or fiberglass so that there is minimal flex. Since the sweep stroke puts more pressure on the paddle than a standard forward or reverse stroke, you’ll get sharper turns with a sturdy paddle. 

Let’s take a look at how to perform a sweep stroke:

• Start by planting your feet shoulder-width apart near the center of your board
• Bend your knees a little more than if you were doing a forward or reverse stroke
• Dip your paddle into the water near the nose of your board
• Rotate your core and shoulders while making a wide arc away from your board
• Pushing away from the board turns it in the opposite direction of the direction your oar is going in
• You can use the same technique near the tail of your board to perform a reverse sweep. 
• Reverse sweeps will slow your speed and act as a brake

4. Draw SUP Stroke

The draw stroke helps you move parallel in the water. This is useful for pulling up next to a dock, another paddleboard, or even to a boat. The draw stroke should be used in instances where it wouldn’t make sense to approach something with the nose or tail of your board. 

Any paddle is suitable when performing this SUP stroke since speed and power usually aren’t in play too much here. However, if you do want to perform a draw stroke with as much pull power as possible, opt for a sturdier paddle – like one made out of carbon fiber.

Let’s take a look at how to perform a draw stroke:

• Start by planting your feet shoulder-width apart near the center of your board
• Angle your feet and shoulders slightly toward the direction you want to move towards
• Reach your blade out past the rail of your board, away from your body, and submerge it parallel to the rail
• Begin to slowly pull the blade toward the rail of your board, causing forward, parallel movement
• Remove the blade from the water and repeat the stroke as necessary
• Keep in mind that if you have fins on the tail of your board, you’ll want to perform the draw stroke a little closer to the tail to compensate for the extra drag the fins create

5. Racing SUP Stroke

Of all the SUP strokes we’ve covered so far, this one is by far the most advanced. If you’ve mastered the basics and are looking to turn up the speed, you’ll want to master this powerful paddle stroke. Typically used during SUP races with the appropriate boards, the racing stroke helps provide intense bursts of speed, but can also help you fight against stronger currents in a pinch.

Given that the racing stroke is an advanced technique, it is best to use a high-quality paddle when performing this stroke. Not only is the pressure exerted upon the paddle far greater than with the other strokes, but if you are in a racing scenario, the lightness and rigidity of fiberglass or carbon fiber will provide an edge over plastic or aluminum paddles.

Let’s take a look at how to perform a racing stroke:

• Start by planting your feet shoulder-width apart near the center of your board
• Extend your blade as far forward as you can, near the nose of your board
• Use your bottom hand for grip and your top hand to drive the blade deeper into the water
• Maintain your blade parallel to the rail of your board for true forward momentum
• As you pull your paddle toward you, twist your hips and use your core to generate extra power, while keeping the paddle as straight as possible
• At the same time, plant your weight downward by bending forward and focusing on pulling yourself past your paddle
• If you want to generate even more speed, stagger your stance with your back foot slightly behind your front foot. This will let you generate even more momentum and lengthen each stroke

A Stroke of Genius!

Once you’ve gotten the hang of all of the above SUP strokes, you’ll be able to travel freely on your paddleboard even in challenging conditions. Whether your heart is set on relaxation, racing, exploring, or surfing, these SUP strokes will help you master your favorite SUP-based activity and provide even more enrichment and fun when you’re out on the waves!